Body

“Freedom is not given to us by anyone we have to cultivate it ourselves. It is a daily practice...no one can prevent you from being aware of each step you take or each breath in and breath out. ”-Thich Nhat Hanh

“Most people see what is, and never see what can be.”-Albert Einstein

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”-Viktor E. Frankl

“The mind is everything; what you think you become.”-Buddha

“Be proud of how far you have come, and have faith in how far you can go.”-Richard Springs

“Yesterday is history, tomorrow is mystery, today is a gift, that's why they call it present...”-Source Unknown

“Smile, breathe and go slowly.”-Thich Nhat Hanh

“The value of life lies not in the length of days, but in the use we make of them.”-Michel De Montaigne

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”-Viktor E. Frankl

“Within you lies a power greater than what lies before you.”-Rhonda Blake

More Daily Movement Practice

Dance to music in the living room, clean a closet, weed a
section of your garden...

You know fitness is important for your health and well-being.
However, while you may want to get more active your days are a blur
of commitments: work, household chores, errands, and time with
family and friends. Setting aside enough time to sleep, let alone
exercise can be tough. So how can you find time for fitness? The
key is to be flexible and make fitness a way of life and remember
that all physical activity, not just formal exercise programs, add
up to a healthier you. Just making small changes in your life to
add in more activity can be a step in the right direction.

Think about physical activity as a lifestyle rather than
just a single task to check off. Look at your daily routine and
consider ways to sneak in activity here, there, and
everywhere.

There's no single best way to fit more movement
or physical activity into your day. Your lifestyle, job and family
responsibilities will point to the most convenient time and place
for fitness. Do what works for you - and makes daily physical
activity a habit you keep.

What to Consider:

1. Start an activity journal

In your journal record your daily activities - include all
the types of activities you do - be as broad and detailed as
possible - include walking, taking the stairs, cleaning the house,
etc. Be come aware of how much you move each day and begin to
identify areas where you could add more movement. Think about what
things motivated or deterred you from physical activity.Learn more
about keeping an Activity Journal…

2. Add at least one extra amount of
movement everyday

Dedicate yourself to increasing your daily movements and
physical activity by adding at least one extra amount of movement
everyday. You can use the list of possibilities below for this
addition or come up with one of your own - anything that gets you
moving counts, it can be as simple as parking in the space farthest
from the grocery store entrance in order to take a few extra steps
or taking a walk around the block. Be sure to record these
intentional additions to your movements in your activity
journal.

3. Possibilities for adding physical
activity to your daily routine

General daily activities:

Take the stairs whenever you can. If you have a meeting on
another floor, get off the elevator a few floors early and use the
stairs or skip the elevator entirely.

If going to an appointment, park a few blocks away and walk to
your destination.

When you go to the mall or grocery store, park toward the back
of the lot and walk the extra distance. If you have a little extra
time, walk inside for a lap or two before you start shopping.
Revamp your rituals. Your weekly Saturday matinee with the kids or
your best friend could be reborn as your weekly Saturday bike ride,
rock-climbing lesson or trip to the pool.

Bike or walk to an appointment rather than drive

Briskly walk to the bus stop then get off one stop early

In and around your home:

Clean the house

Wash the car

Tend to the yard and garden (Raking and hoeing strengthen your
arms and back, and digging works your arms and legs.)

Mow the lawn with a push mower

Sweep up the sidewalk or patio with a broom

Mop the floor, scrub the bathtub or do other housework at a
pace fast enough to get your heart pumping.

Get off the couch to change the channel or adjust the volume
while watching television.

At work and on the go:

(Fit in more physical activity while you're on
the job or out and about)

Make the most of your commute. Walk or bike to work. If you
ride the bus, get off a few blocks early and walk the rest of the
way.

Take fitness breaks. Rather than hanging out in the lounge with
coffee or a snack, take a short walk.

Start a lunchtime walking group. The regular routine and the
support of your co-workers may help you stick with the
program.

Take it on the road. If you travel for work, plan ahead. Bring
a jump rope or choose a hotel that has fitness facilities. If
you're stuck in an airport waiting for a plane, grab your bags and
take a walk.

With your family:

Jog around the soccer field during your kid's practice

Make a neighborhood bike ride part of weekend routine

Play a game like tag, outside, with your kids

Walk the dog in a new place

Plan active outings- make a date with a friend to hike in a
local park, or take a family trip to the zoo.

In your free time or just for fun:

Go to the beach or take a hike

Take a class in martial arts, dance, or yoga.

Get social - try a dance club, hiking group or golf league.
Encouragement from others can help you stay active.

Join a team- sign up for a softball, soccer or volleyball team
through your local parks and recreation department. Making a
commitment to a team is a great motivator.

Try an exercise video or an activity-oriented video game. (Have
an exercise video queued up and ready to go when you get home at
night.)

Step outside for a brisk walk. (Start with a walk around the
block. Don't give up if you feel worn out. Take another walk around
the block tomorrow. Keep it up, and eventually you'll no longer
feel worn out.)